Tips for Creating a Self-Care Routine for Busy Nurses

Over the last few years, self-care has become more popular than ever. It wasn’t until 2021 that I started intentionally incorporating self-care into my life. You may be wondering, “What exactly counts as self-care?” Self-care is the act of enhancing your physical, mental, and emotional well-being. This includes activities that reduce stress levels and improve your overall health. 

Self-care is essential for nurses, as we often work in high-stress environments, work long hours, and experience compassion fatigue. With our busy schedules, it can be challenging to prioritize self-care practices. I’ll share some self-care tips I have learned along my journey to create a self-care routine, even with my busy schedule. 

Spa Day at The Fairmount Grand Del Mar in San Diego, CA

Understanding What Self-Care Means to You

What activities do you enjoy that help you unwind, relax, and destress? My favorite self-care activities include hiking, exercising, going to the spa, listening to audiobooks, and going for morning walks. Another activity I enjoy is watching my favorite 90s sitcom, Living Single. I’ve watched every episode multiple times, but something about the nostalgia helps me feel relaxed. For me, my self-care activities are focused on my mental well-being and physical health. 

Your self-care activities don’t need to be the same as mine. Everyone has something that works for them that promotes joy, relaxation, and wellness. For example, maybe you enjoy painting, knitting, or spending several hours at your favorite farmers market. Take some time today to identify the activities that bring you joy. 

Assessing Your Schedule and Finding Time

One thing that I have had to work on is incorporating self-care throughout my week rather than waiting until the weekend when I have more time. By doing this, I am exhausted and burned out by the weekend. When I incorporate a few moments of self-care throughout my week, I feel much better by the weekend. 

Take a moment to review your schedule for the week or weekend. Do you have a few moments available to add in moments of self-care? During your lunch break, you sit outside or take a quick walk. What about a few moments in the morning to journal? Self-care doesn’t need to be a set time or a certain length of time to be effective. 

As you consider ways to incorporate self-care moments, consider habits or activities that drain your time and energy and that would prevent you from prioritizing self-care. Once you identify those, come up with a plan to block them from interfering or draining your energy.

Choosing Self-Care Practices That Fit Your Lifestyle

Now that you have identified your self-care activities and assessed your current routine, think about how you can set aside time to incorporate moments of self-care. I’ll share a few examples:

• 5-minute options: Deep breathing, stretching, gratitude journaling, prayer, or listening to calming music.

• 15-minute options: Walking, reading

• 30-minute+ options: creative hobbies, hiking, spa activities, watching one episode of your favorite TV show.

  
  

Creating a Realistic and Sustainable Self-Care Routine

You may have heard that the best goal-setting format is SMART (Specific, Measurable, Achievable, Relevant, Timely). I thought it wasn’t that important until I started implementing this strategy. A SMART goal can look like this: On Monday mornings at 8 a.m., I will spend 5 minutes stretching before checking my phone. Another example is that I will work out for 20 minutes on Tuesdays and Wednesdays, starting at 5 pm each week.

The mission is to choose goals that you can achieve. Over the years, I’ve learned that I usually reach my goals by starting slowly and then advancing once I've built a habit. Remember that we strive for progress, not perfection, and consistency is key. 

The other thing that has worked for me is habit stacking. Habit stacking is when you link new habits you want to build to your existing habits that are a part of your daily routine. This is a great way to build consistency. Some examples are driving to work, folding clothes, listening to an audiobook, or performing deep breathing exercises. Another example is coloring or painting while watching your favorite TV show. 

Incorporating self-care into your routine as a busy nurse doesn’t have to feel overwhelming. By prioritizing personal time, implementing practical self-care strategies, and setting boundaries, you can protect your mental health and eliminate activities that drain your energy levels. Remember, self-care isn’t a luxury—it’s necessary for your well-being and your ability to provide quality care to others. As you begin your self-care journey, start small, be consistent, and create a plan that truly works for you.